Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Arms and Shoulders Warm-up
Workout Definition
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press (8 sets: 3 Reps TEMPO 3 Seconds down (30X0) – RPE 8 (Week 4 of 4)
*Rest 2:00-2:30 b/t sets)
Deficit Pushups (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.
Double DB Z-Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Plate Front Raise (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Ring Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Single Arm DB Kickback (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Mobility
Workout Definition
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
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